Monday 11.28.2022
*Coach’s Notes: Squats on squats on squats!
Today has some options: if you’ve been following along over the past 6 weeks with the Tempo Front Squat, this will be an opportunity to test your 3-RM at tempo; if you haven’t been in consistently, or just joined (welcome!), or just want to get in more reps/time under tension, we have a volume option for you.
Conditioning should be tough, but manageable in terms of breathing — keep the focus more on jumping taller and lunging heavier. For Part C, choose a scaling option that allows you to get full ROM on the Pull-ups; if you struggle a lot with hanging from the bar, you may choose to sub a Dumbbell Plank Row (L+R=1 rep) for this portion.
“FITNESS” & “PERFORMANCE”
A. Option 1: Tempo Squat Volume
Three or Four sets of:
4-6 Tempo Goblet Squats or Dual Kettlebell Front Squats @ 3131
Rest 15 seconds, then...
30 seconds for Max Reps Goblet Squats or Dual Kettlebell Front Squats (NO TEMPO)
Rest 30 seconds, then...
Supine Ring Rows x 8-10 reps @ 2111
Rest 90-120 seconds
Option 2: Tempo Front Squat 3-RM
Take 15 minutes to build to today's 3-RM Tempo Front Squat @ 22X1
Use your prior weeks’ sets to determine your approach here. Don’t sacrifice good tempo and mechanics for heavier weight.
B. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 4-6 Burpee Box Jumps (30/24" or taller, if able!)
Minute 2 — 12 Barbell Front-Racked Reverse Lunges (as heavy as you can handle here) or 12-16 Goblet Reverse Lunges
Minute 3 — 45-60 Double-Unders or 30 Second Hard Ski or Row
*Use this piece to work on explosive, taller than normal Box Jumps, heavy (but mechanically sound) Lunges, and an appropriate volume of Double-Unders for your level of skill/capacity.
Rest 2 minutes, then at the 14:00....
C. Complete as many rounds and reps as possible in 6 minutes, with a focus on movement quality, of:
2.4.6.8.10.12....
Supinated Grip Strict Pull-ups
*12 V-Ups after each set
“ENDURANCE (AKA SWEAT SESH)”
60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds
x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total
